Management of stress

1. STRESS - CAUSES, CONSEQUENCES
AND MANAGEMENT
Kingsley Akhigbe
October 22,2022

2. What is Stress?
•Stress can be defined as our mental,
physical, emotional, and behavioral
reactions to any perceived demands or
threats.
•We say we feel "burned out," stressed out,
overwhelmed, angry, irritable, depressed,
anxious, and on the verge of "losing it."

3. The “Fight or Flight” Response
• When situations seem threatening to us, our bodies react
quickly to supply protection by preparing to take action. This
physiological reaction is known as the "fight or flight"
response.
• The physiological response to a stressor is known as reactivity
• Physiological responses can accumulate and result in long-term
wear on the body

4. What Makes Something Stressful?
• Situations that have strong demands
• Situations that are imminent
• Life transitions
• Timing (e.g., deviation from the “norm”)
• Ambiguity
• Desirability

5. Not All Stress is Bad…
• Distress is a continuous experience of feeling overwhelmed,
oppressed, and behind in our responsibilities. It is the all
encompassing sense of being imposed upon by difficulties with
no light at the end of the tunnel.
• Examples of distress include financial difficulties, conflicts in relationships,
excessive obligations, managing a chronic illness, or experiencing a trauma.
• Eustress is the other form of stress that is positive and
beneficial. We may feel challenged, but the sources of the
stress are opportunities that are meaningful to us. Eustress
helps provide us with energy and motivation to meet our
responsibilities and achieve our goals.
• Examples of eustress include graduating from school, getting married,
receiving a promotion, or changing jobs.

6. Stress Response: Example
• A good example of a stressful situation for many people is taking a
test. If you find testing to be stressful, you might notice certain
physical, behavioral, mental, and emotional responses.
• Physical Response?
• Behavioral Response?
• Mental Response?
• Emotional Response?

7. What is Stressful to You?
Work Childcare Legal matters
Relationship with
partner
Finances Mental health
Relationship with
family
Appearance Law violation e.g.
Police case
Relationship with
in-laws
Physical Health Spiritual/Religious
issues
Relationship with
co-workers
Not “fitting in” Major/Career
decisions
Relationship with
friends
Getting married Attitudes/thoughts
Trauma Change to a new
place of work
Retirement
Change in
residence
Change in eating
habits
Death of
friend/family
member

8. Why Do We "Stress Out"?
•For two major reasons:
• We perceive a situation as dangerous, difficult, or
painful.
• We don't believe we have the resources to cope.

9. Stress Warning Signals
• What are your "red flags," or warning
signs, that stress is creeping into your
life? If we keep pushing ourselves,
eventually something inside of use will
send "red flags," or warning signs that
stress is becoming a problem.

10. Suggestions for Reducing Stress
• 1. Find a support system. Find someone to talk to about your feelings
and experiences.
• 2. Change your attitude. Find other ways to think about stressful
situations.
• "Life is 10% what happens to us, and 90% how we react to it."
• 3. Be realistic. Set practical goals for dealing with situations and
solving problems.
• Develop realistic expectations of yourself and others.

11. Suggestions for Reducing Stress
• 4. Get organized and take charge. Being unorganized or engaging in poor planning
often leads to frustration or crisis situations, which most always leads to feeling
stressed.
• Plan your time, make a schedule, establish your priorities.
• 5. Take breaks, give yourself "me time." Learn that taking time to
yourself for rejuvenation and relaxation is just as important as giving
time to other activities.
• At minimum, take short breaks during your busy day.
• 6. Take good care of yourself. Eat properly, get regular rest, keep a
routine. Allow yourself to do something you enjoy each day.
• Paradoxically, the time we need to take care of ourselves the most, when we
are stressed, is the time we do it the least.

12. Suggestions for Reducing Stress
• 7. Learn to say "no." Learn to pick and choose which things
you will say "yes" to and which things you will not.
• Protect yourself by not allowing yourself to take on every request
or opportunity that comes your way.
• 8. Get regular exercise. Exercising regularly can help relieve
some symptoms of depression and stress, and help us to
maintain our health.
• 9. Get a hobby, do something different. For a balanced
lifestyle, play is as important as work.

13. Suggestions for Reducing Stress
• 10. Slow down. Know your limits and cut down on
the number of things you try to do each day,
particularly if you do not have enough time for them
or for yourself.
– Be realistic about what you can accomplish effectively
each day.
– Monitor your pace. Rushing through things can lead to
mistakes or poor performance. Take the time you need
to do a good job.
 Poorly done tasks can lead to added stress.

14. Suggestions for Reducing Stress
• 11. Laugh, use humor. Do something fun and
enjoyable such as seeing a funny movie, laughing
with friends, reading a humorous book, or going to a
comedy show.
• 12. Learn to relax. Develop a regular relaxation
routine.
• Try meditation, or some simple quiet time.

15. Relaxation Exercises
• Many different kinds, but 2 are:
• Deep Breathing
• Visualization: Visualization is a nice way of giving our
minds and bodies a "mini vacation."

16. Stress Management: Next Steps
• Try to change the way you appraise a situation to make it less
stressful
• Remember stress is normal but watch out for symptoms of stress
• Use coping skills/ways to reduce stress
• Practice relaxation techniques

17. Anxiety and stress
• There's a fine line between stress and anxiety.
• Both are emotional responses, but stress is typically caused by an
external trigger.
• The trigger can be short-term, such as a work deadline or a fight with a
loved one or long-term, such as being unable to work, discrimination,
or chronic illness.
• People under stress experience mental and physical symptoms, such
as irritability, anger, fatigue, muscle pain, digestive troubles, and
difficulty sleeping.
• Anxiety, on the other hand, is defined by persistent, excessive worries
that don’t go away even in the absence of a stressor. Anxiety leads to a
nearly identical set of symptoms as stress: insomnia, difficulty
concentrating, fatigue, muscle tension, and irritability.
• Anxiety is an umbrella term for a cluster of daunting feelings that can
be difficult to cope with, like fear, worry, restlessness, and stress.

18. THANK YOU